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Training Log Archive: bradc

In the 7 days ending Feb 8, 2018:

activity # timemileskm+m
  Strength training4 2:15:00
  Cycling3 1:43:10 37.08(21.6/h) 59.67(34.7/h) 882
  Running2 43:42 5.17(8:27) 8.32(5:15) 89
  Total9 4:41:52 42.25 67.99 971
  [1-5]9 4:37:09

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Thursday Feb 8, 2018 #

1 PM

Strength training 50:00 [1]

3C3DB + physio. Another night's sleep interrupted by LBP. Might be trying the spare bed tonight.
3 PM

Note

Running Newton PS Athletics Club today. With Jase on hols I got to lead the circuits session (30/10) but managed to mostly do the timings for the pyramid XC running session in Newton Park!
C • nice one! 1

Wednesday Feb 7, 2018 #

Event: FVO night event Abbey Craig
 
7 AM

Strength training 25:00 [1]

3C + physio. Woken up at 3am by LBP - took ages to loosen off the muscle spasm and get back to sleep. A reminder to not miss out on the regular strength routine!
1 PM

Cycling (Turbo Trainer) 35:21 intensity: (52 @0) + (57 @1) + (6:36 @2) + (17:45 @3) + (9:11 @4) 22.04 km (37.4 kph) +204m
ahr:143 max:158 shoes: Genesis Croix de Fer 30 2016

Lunchtime spin in the garage. Would rather have been out playing in the snow, but my back's a bit too fragile. Replaced the tube - those turbo tyres are a tight fit - and had a good virtual blast instead.Tyre no longer flat, but the legs were! TRIMP 68, avg 239W

Tuesday Feb 6, 2018 #

12 PM

Running (Trail) 28:16 intensity: (48 @0) + (9 @1) + (3:21 @2) + (21:27 @3) + (2:31 @4) 5.41 km (5:13 / km) +41m 5:02 / km
ahr:142 max:160 (injured) shoes: Salomon Speedtrak 2017

Another duff knee dawdle. R knee sore to start as per usual, then OK so long as I didn't try to actually run beyond a jog. Back also sore today. Falling apart! Nice to have a some sections of snowy grass to "run" on. TRIMP 52.4.
8 PM

Strength training 30:00 [1]

3DB15 + core

Sunday Feb 4, 2018 #

9 AM

Running (Trail run) 15:26 intensity: (1:04 @0) + (32 @1) + (6:34 @2) + (6:13 @3) + (50 @4) + (13 @5) 2.91 km (5:18 / km) +48m 4:54 / km
ahr:135 max:164 (injured) shoes: Hoka Mafate 4

Crap knee jog around Kings Park whilst the kids were at the Junior Park Run. R knee totally useless and painful to start, and didn't get much better; completely fed up with it. Stupid thing. TRIMP 23.8.
3 PM

Cycling (Turbo Trainer) 25:56 intensity: (37 @0) + (43 @1) + (5:43 @2) + (8:18 @3) + (10:35 @4) 15.11 km (35.0 kph) +202m
ahr:144 max:159 shoes: Genesis Croix de Fer 30 2016

Went into the garage to be greeted by a flat tyre! No time to change the tube, so, I just pumped it up but had to stop on Box Hill to pump it back up again, then rage rode up the hill but blew up - d'oh! Decent time for the loop, though would have been a good PB were it not for the minute of dismounting and frantic pumping. Good all round exercise session before heading off to Edinburgh for the EMFF and an inspiring talk by Mark Beaumont. TRIMP 49.8, avg 251W.

Saturday Feb 3, 2018 #

Event: FVO local event
 
9 AM

Cycling (Turbo Trainer) 41:53 intensity: (1:22 @0) + (3:13 @1) + (5:12 @2) + (27:08 @3) + (4:58 @4) 22.52 km (32.3 kph) +476m
ahr:141 max:161 shoes: Genesis Croix de Fer 30 2016

Short Zwift before a busy day. Legs not in the game this morning, but I ground it out and was moving OK by the end. Ready for the day by 10am - off to the store to help at the orienteering! TRIMP 75.3, avg 236W

Friday Feb 2, 2018 #

7 AM

Strength training 30:00 [1]

3C. Both knees a bit sore - hmm, Elliptigo?

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